If you have any of the over 100 forms of arthritis, exercise should be part of your treatment regimen. Your doctor and physical therapist can help you find the right arthritis exercises for your joints to help keep you mobile and independent. While there are general guidelines for exercise for those with arthritis, make sure that your first step is to understand exactly what type of arthritis you have, and any precautions or contraindications there may be.
Range of Motion
According to the Arthritis Foundation, range of motion exercises are the most important ones for managing your condition. The joint damage that occurs with varying types of arthritis, such as bony growths and swelling, can leave you stiff and immobile. If you do not take time each day to move all of your joints through their full range of motion, your stiffness may get progressively worse. As the joints stiffen and muscles tighten, everyday activities such as grooming, dressing, walking, climbing stairs and getting in and out of chair can become difficult. Range of motion exercises are gentle and done without any type of equipment. Examples include shoulder rolls, neck rolls, ankle circles and waist bends.
Strength Training
Strength training exercises are movements that are done against some kind of resistance. This can include machines, tubing, bands, weighted balls, hand and ankle weights, and even your own body weight. The goal of these exercises is to strengthen your muscles. The University of New Mexico states that strong muscles can help ease painful joints. Strong muscles stabilize and support your arthritic joints, improve shock absorption and reduce joint workload. You need to do a strength training exercise for all of your major muscle groups. Bicep curls, leg extensions, situps, wall pushups and squats are all examples of strength training exercises. These exercises should be done slowly and with control. You may need to limit the range of motion if you have had a joint replacement.
Aerobic Exercise
Aerobic exercise is an activity that raises your heart rate and maintains it an an elevated rate throughout the workout session. Examples include walking, biking, swimming and dancing. Aerobic exercise helps your heart and lungs get strong and gets your whole body moving. It also is the best kind of exercise to help you shed extra pounds. Any extra weight you are carrying just adds stress on your arthritic joints. The University of Missouri recommends starting off slowly until you know how your body will respond. Gradually increase your intensity as you feel able. If you are having trouble getting started, try joining a class and make exercise a social experience as well. If you find land based aerobics too painful, try exercising in the water. Water walking, jogging and dancing will still burn calories without hurting your joints.
Yoga
While the three types of exercise listed previously are the main ones that are helpful for arthritis, complementing your workout routine with yoga can bring benefits as well. The Johns Hopkins Arthritis Center claims that yoga not only improves strength and flexibility, it can also ease pain due to its meditative and calming nature. Yoga can address both the physical and psychological issues that having arthritis can cause. There are hundreds of forms of yoga that range from very gentle chair-based classes to very vigorous practices. You may need to try a few different types to find the right fit for you.
